warm up: see board

Burgener Warm up together

Skill:  Thruster heavy one rep. 1-1-1-1-1

WOD: for time:

50 kb swings 2pd/ 1.5 pd

40 box jumps 20″/ 14″

30 ring push ups, 2-3″ from ground

scaling option: adjust kb weight as needed, however it does need to be  a challenge

adjust box jump height to 12″ or do box steps

push ups progression as needed, make it challenging( if you normally do them from the box, go from your knees. if you do them from your knees, for this wod do them from your feet. etc.)

do not partition, must complete kbs before moving to box jumps, etc.